Saturday, 12-27-14
21-18-15-12-9-6-3 Reps For Time:
Deadlifts (185/133)
Sit Ups
Double Unders
Begin each round with a 50 M Bear Crawl
21-18-15-12-9-6-3 Reps For Time:
Deadlifts (185/133)
Sit Ups
Double Unders
Begin each round with a 50 M Bear Crawl
With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row Skills
Power Snatches 10min EMOM@72.5% 1000/750m Row 80 Wall Balls 20/14 60 Toes to Bar 40 Handstand Pushups 20 Front Squats 135/95
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Paleo Challenge starts today!!!! WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th â– Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store…
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…